Arthur2004

WEll here is my routine

Monday:
4 x 8-10 pullups
3 x 8-10 "not sure of name..u pull the bar down to ur chest"
3 x 15 "shrugs with supported barbell"
3 x 8-12 alternating bicep curls"i do the frist two set by not alternating.. both at once.. then the last one alternating, i usually do them sitting down aswell
3 x 8-12 alternating hammer curls "same why as the reg bicep curls"
3 x 15 weighted crunches
3 x who knows "reverse curls (knees to chest)"

Tuesday:
4 x 4-10 Flat bench presses "first set i do 10 reps with light weight, the rest i do max.. usually goes 8-6-4 but on hte last one after for i gdo it with a spotter"
3 x 4-8 Incline bench "same as flat bench without the warmup"
3 x 4-8 Decline becnh "same as flat bench without the warmup"
3 sets of the peck machines with about 8-15 reps or so
3 x 4-8 supported military press sitting down
3 x 10 lateral raises
3 x 5-10 Tricep pull downs
3 x 5-10 "not sure of name.. its like the one u do with ur own body weight pushing ur self up usingtricep but with the machine"

wednesday:
3 x 15 calfs
3 x 15-10 "not sure of name.. u push against the wall with ur legs..kinda like jumping"
3 x 15 oblique machine
3 x 15 of another oblique machine

thursday:
monday's routine

friday:
tuesdays routine.

saturday:
wednesdays routine plus
3 x 15 weighted crunches
3 x who knows "reverse curls (knees to chest)"

sunday: rest day



well there it is.. i do occasionally do alternative workouts so muscles wont get used to the same thing but thats my main routine..

i 16 years old and 10 months, i weigh 165, i am 5'11' and body fat i believe is in signle digit..

Arthur2004

well now i am forced to make changes.. my doctor told me to stop working out for awhile.. i have overstressed my self way too muhc.. so gonn stop for a week or 2.. and workout 4 days a week instead of 7.. and with school starting this is a must.... .. i am gonna stop working out the legs completly... i mostly care about upper body... wat workouts not mentioned u think are be better for my routine

Kool Pic i took with my Camera of me flexing

y2gt

your doing too much! 4 days is much better than 7.

also, your young so start out the right way....KEEP DOING legs! You don't want chicken legs do you? There are guys at my gym who don't wear shorts 'cause their legs look retarded.

Also, doing legs regularly in your routine will increase your overall bodysize. Legs are a major muscle group and when they are worked, your body releases growth hormones (...think thats right from what i read) Check out these forums and read, read, read. This is a great site to learn from. Also, check out the online journals that people post here.

Diet is also key. Read up on diet and nutrition. The people here are really nice and helpfull. So you should gather up your info and your stats (age, weight, goals, etc..) and start asking questions. Read up first, to get a better understanding on training and diet.

Useful links:

diet: http://www.ironmagazineforums.com/sh...?threadid=5121 (NEWBIES START HERE - Nutritional FAQ!)
read through all the links in this post.

for beginner training: http://www.ironmagazine.com/modules....article&sid=31

......etc, etc... there is plenty more, read up!

Arthur2004

thanks..........i will stick to legs when i start workoing out again in a week or so.. but i wanna do full body in 4 days and spend no more then 2 hours at the gym.. cause of school..my goal s to bulk up.. my weight is 165.. i am aiming for 180 by the end of the year and i want it to be mostly muscle

Kool Pic i took with my Camera of me flexing

Rissole

Arthur, seriously consider Gopros workouts!! They are awesome!! 1hr- 1hr 1/2 in the gym, done and they help me put on size consistanly, i got acused of being on roids again today, i said na and the guy wouldnt believe me.

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yellowmoomba

Rissole -

I'm interested in your gains from gopro's workout? How much size/strength did you gain? I'm doing 3 cycles of his P,R,S workouts (9 weeks total). I'm in week 6 now. I like it! I'm just curious how well you did ? And how long did you do it?

Sorry to hijack your thread Arthur2004......

Thanks,
YM

Rissole

Hey YM,
Lemme see, I started probably mid Feb 18% bf at 82kg (180lbs) at the same bf% now i weigh just ova 90kg (199lbs).
The guys at the gym all rekon im on gear (wait till i am, their eyes will pop out their heads )
All my lifts havent gone up a great deal but i feel as though i train with better technique. Prob 5 - 10 - 20 kg here and there.
At the moment iv'e chosen to do the 3 weeks that GP's got listed and i'm gonna do that for 3 full cycles and see how much w8 i can increase by
I know i was battling to get my bis over 16 1/2 " 6mths ago and now they're just nugged over 17" It's big for me, (5'8") i get alot of comments I feel that my legs are just really starting to come up now Alot of it is your diet and if we dont eat right then forget about it, i have been pretty inconsistant with my diet but the last couple of months iv'e been a good boy and its making all the difference.
If ya got any questions dont hestiate to ask, i'll do my best to help

PJ

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yellowmoomba

Rissole -

Thanks for the feedback. 20lbs in 6 months (without gear) is great! Diet definately has a lot to do with it - I agree. Doing a journal helps keep me on track with a "semi" proper diet! 17" guns on 5'8" frame is awsome. Are you taking Glutamine or Creatine? I take 10 g creatine and 10 g of Glut a day along with my normal 6- 7 meals.

I've put on 5-8 pounds in 6 weeks. My waist hasn't grow but my shoulders and arms have doing the gopro workouts along with a better diet.

I found your journal so I'll keep checking it out. We are doing fairly similiar weights...

It's funny how a bunch of guys want to train with you now that you got bigger.......

Take it EZ ........
YM

Arthur2004

wow... that sounds nice.. i am gonna check out gopro's workout and probab;ly do it

Kool Pic i took with my Camera of me flexing

Rissole

Good stuff Arthur!!!
YM Not taking Glutamine, though i was thinking about it yesterday, i was reading some stuff on it.
Creatine i havent found really effective for me, i had 1 time on it about 1yr or so ago that worked really well, i still take it though, my last tub (just about to run out) wasnt to bad.
All the guy's in my gym are stuck in a rut, all the same size as when i first started training (18mths ago). I grow, they dont.
I think thats one of the good things about P,RR,S is that your always doing something different.
Later

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